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In Pilates we have two types of bridges, articulated and neutral. An articulated is emphasizes spinal flexibility. Where as in the neutral bridge the spine moves as one piece.

Table Top

In this position your knees are bent and your feet off the floor and your inner thighs are lightly engaged. This position teaches you how to effectively “train” the abdominals really challenging the transverse abdominus.

Below are two specific movements that are taught and many times mentioned in Pilates classes.

C Curve

The C-Curve describes the shape of the back after the deep abdominal scoop. This is also a great stretch for the spine. One classic Pilates exercise that uses this shape is the Spine Stretch Forward.

Balance Position

In this position you are balancing slightly behind your tailbone. The key in maintaining this perfectly balanced position is to engage or pull in your deep abdominals. Another classic exercise that uses this position is the Rolling like a Ball.

In the next few weeks I will explain a few more of these Pilates movements.

The Pilates roll up works the abdominals but it also works on spinal articulation. When performed correctly the rollup is more effective on strengthening the abdominals than countless crunches.

As a side note you may have noticed the count or rep range in Pilates is remarkably less than most fitness exercises, except for the Pilates hundred. You may have wondered why, and I will let Mr Pilates answer this with one of his many quotes ” A few well designed movements properly performed in a balanced sequence are worth more hours of doing sloppy calisthenics or forced contortion.” The focus in Pilates quality over quantity.

Let’s get back to the Roll up. Personally, I have had a love hate relationship with this exercise when I just started Pilates, because I was not able to perform the exercise correctly, but through practice and some helpful tips/modifications on my Pilates journey the roll up has become one of my favorite exercises. The purpose of this article is to share some of the modifications I not only used for myself but ones I use with my clients.

Common “roadblocks” while performing this exercise is 1. weak abdominals 2. a tight low back 3. not recruiting the bum and hamstrings.

The first tip is to keep your knees bent and as you roll up straighten your legs.

2. Place a rolled up towel under your low back and press into the towel as roll up and roll down.

3. Holding light weights 1-2lbs during the exercise will help.

4. Use your hands to help you, this is done by holding the back of your thighs

5. The half roll back is a great way practice.

Instructions for Half Roll Back: Sit tall and roll back to about the top of your pants, maintaing the C curve, and roll back up, again you can hold the back of your thighs to assist.

6. Remember to press the back of your thighs into the mat and to squeeze your glutes.

7.Place a theraband around your feet and holding the ends in your hands. Use the band to assist the roll up.

Get into the side plank position. So if you start on your left side, your right arm should be extended to the ceiling, now here is the twist, instead of raising your right leg, you will keep the right leg firmly planted on the floor and swing your left leg forward. Hold for 3 seconds and repeat on the other side. 3 reps each side.